遠離疾病 養成健康好習慣
10. 坐如鐘，站如鬆
古話說，坐如鐘、站如鬆、行如風、臥如弓。這話一點兒沒錯。你的身體需要百分百的呵護，尤其是腰背部分。負重什麼的時候一定要姿勢正確，彎曲膝蓋，背部挺直，雙腳用力。
No.10 - Bend over the proper way
According to an old saying, the body is a temple. So, no matter what shape you may be in, your body requires no less than 100% respect and care. This is particularly true of the back, the oft-injured anchor of the body. To prevent injury and ensure that your back is mobile and ready for action, always practice proper lifting technique: Bend your knees, keep your back straight and lift with your legs.
9. 早晚都要動動筋骨
保持身材勻稱、身體健康不受傷，很大程度上取決於身體的柔韌性。大部分人都是坐辦公室的幹活，渾身肌肉都很緊，於是不知道什麼時候激烈動一下就會容易造成損傷。保證身體機能好，像一座上了油的機器一樣正常運轉，就要每天早晚熱身後動動筋骨，就算不是強度很大的運動，也要左三圈右三圈脖子扭扭屁股扭扭。
No.9 - Stretch in the morning and at night
Staying physically fit, healthy and injury-free relies heavily on our physical flexibility. As many of us sit behind desks for most of our waking life, our muscles stay stiff and contracted, greatly increasing the chance of injury during unplanned physical activity. To ensure that your body functions as a well-oiled man machine, stretch every morning and night (after a reasonable warm-up, of course) or at least undertake some light physical activity that tests your full range of motion.
8. 從丹田呼吸，別從胸腔
大部分人的呼吸方式都不正確，都是從胸腔吸氣吐氣，氣都很短。我們應該從腹部和胸腔之間的橫膈膜呼吸，這樣能增加氧分攝入，同時放鬆身心。
No.8 - Breathe from your stomach, rather than your chest
Most men and women don't breathe properly. Many of us breathe from our chest, taking short, rapid breaths. We should, however, be breathing from the diaphragm, an area between the stomach and chest. Breathing in this way takes less effort, maximizes oxygen intake and relaxes both body and mind. Simply changing our breathing pattern can have a drastic impact on physical performance and anxiety levels. So research diaphragmatic breathing to learn how.
7. 健康早餐很重要
早餐的確是一天中最重要的一頓。一頓健康早餐不但能開始一整天的新陳代謝，而且有研究顯示還能改進身心狀況。清淡健康的早餐應該包括足夠的碳水化合物、蛋白質和一點兒健康脂肪。蛋白菠菜蛋卷外加鱷梨片兒和全麥土司最好了。
No.7 - Eat a healthy breakfast
You've probably heard it before, but breakfast really is the most important meal of the day. Not only does eating a healthy breakfast kick-start your metabolism, but studies suggest that it also improves both physical and mental well-being. To keep yourself fully fueled and at your physical best, eat a light breakfast that includes carbs, protein and a little bit of healthy fat. An egg-white spinach omelet with sliced avocado and some whole-grain toast will do the trick!
6. 零食也要吃得健康，避免垃圾食品
如果你習慣一日三餐，那麼餐間你一定會吃點兒小零食。傳統的垃圾食品扔掉吧，健康的零食纔會讓你保持精力又不至於犧牲了健康。高糖高脂肪的垃圾食品會帶來精力的驟升驟降。健康的小零食會讓你一天精力平穩。
No.6 - Substitute healthy snacks for junk food
If you're a three-meal-per-day guy, chances are that your energy levels take a dive between meals. By refueling with healthy snack foods, instead of traditional junk food, you'll keep your energy levels high without sacrificing your health. Traditional junk foods tend to be high in sugars and fat. When consumed, these foods will give an immediate boost of energy, followed by a big energy drop. Eating healthy snacks, on the other hand, can help to ensure that your energy stays level throughout the day.5. 少食多餐
一日三餐的習慣好像是別人告訴你應該怎麼做而已。雖然沒錯，但是更多的專家告訴我們說一天吃5-6頓才更健康。不過每一頓吃的量得更小一些哦。
No.5 - Eat smaller meals, more frequently
Most of us stick to a three-meal-a-day or four-meal-a-day regimen (probably because tradition tells us to). While there's generally nothing wrong with that, more and more experts are suggesting that it's time we up the number of meals we eat per day to five or six. Although the optimal number of meals remains unclear, planning meals properly and limiting portion size will at least prevent overeating (and it's overeating that tends to have the greatest impact on overall physical fitness).
4. 隨身帶水隨時喝
一瓶水其實還是很好隨身帶着的，雖然算不上什麼時尚配飾來着。身體總是需要很多水分，用來潤滑肌肉和關節。中度的缺水就會使得身體機能下降，造成肌肉損傷哦。
No.4 - Carry a bottle of water with you
It may not be the most stylish fashion accessory, but a bottle of water sure can come in handy. Despite the fact that no one really knows how much water we need to drink, the reality is that our bodies are composed primarily of water. We need water to lubricate our joints and maintain our muscles. Even mild dehydration can greatly reduce physical performance and will predispose muscles to injury. By carrying a water bottle with you, you'll never go thirsty again.
3. 充足的睡眠
不管你再怎麼忙，身體是革命的本錢，爲工作犧牲睡眠不可取。研究顯示好的睡眠很重要，不過這點兒應該每個人都有深刻體驗無需提醒，只是有的時候做不做得到的問題。
No.3 - Get enough sleep
Today's working man is busy, we get that. If physical fitness is a concern, though (and it should be), today's man should not sacrifice sleep for work. Research strongly supports the need for a good sleep, but we probably don't really need to remind you of that. Every man, woman and child knows the difference between a good night of sleep and a poor one. Get on a schedule, remove distractions and plan your day well. Get a good sleep.
2. 每週運動3-4次
如果你成天窩在沙發裏頭，神都救不了你。人要活，就要動。可是多少運動纔夠呢？每天30分鐘中等強度的運動是最能防止疾病和保持身材的。
No.2 - Exercise at least 3-4 times a week
All the healthy habits in the world won't help your overall fitness if you sit on the couch all day. To be a healthy man, get up and get active. But how much exercise is enough? Most major health organizations suggest at least 30 minutes of regular, moderate-intensity physical activity on most days to prevent cardiovascular diseases and to maintain fitness. This, of course, comes with the footnote that more exercise is always better.
1. 步行上班
走路去上班，或者騎車去，或者至少走樓梯上去。並不是所有人都有時間和精力每天運動多少時間，解決方案很簡單，那就隨時隨地地動起來吧。在跑步機上背演講，一邊看電視一邊做仰臥起坐，自己都可以找到一個方法讓你每天有運動的機會。
No.1 - Walk to work
Walk to the office, ride your bike or at least take the stairs. You get the idea. It's naive to think that men everywhere have the time, patience and commitment to exercise frequently enough to maximize physical fitness. The solution then is to improvise. Whether it's reciting a presentation while on the treadmill or watching your favorite show while doing sit-ups, find a creative way to fit physical activity into your day. It's the one healthy habit that will forever ensure that you're always primed, ready and raring to go regardless of what physical challenge is put in front of you.
